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This Is SPARTA!!!!!

  • 28-06-2010 2:29pm
    #1
    MisterCadbury
    Registered Users, Registered Users 2 Posts: 140 ✭✭


    Alright, been training for last year and half seriously enough.
    Made some good gains.
    Hoping to up things for the summer.
    In the last 8 months have done this programme twice
    [URL=]"http://www.muscleandstrength.com/workouts/daves-vif-mass-building-program.html"[/URL]
    Separated by 2 months of 3 x 8 routines, doing two muscle groups over 3 days at gym.

    Currently back on the 3 x 8 workouts, hitting the gym 3 times a week, doing BJJ another 2 days a week. Finishing each gym session with a 10 min treadmill run.

    Goals:
    1. to reach 90kg by end of summer and keep BF% the same or lower it
    2. up my maximum deadlift ,squat and bench by 20% by end of September
    3. up my general fitness levels
    4. Get rid of small pouch on lower abdomen thats affecting abdominal development

    I feel all the goals are reasonably achievable , bit worried about bench though, never liked it and always struggle to make gains in it.

    Diet:
    Currently trying to improve diet but after moving home again so thats making it harder.
    Taking two protein shakes a day (56g per shake) and ten grams creatine (only been taking it for last 3 weeks)


Comments

  • #2
    MisterCadbury
    Registered Users, Registered Users 2 Posts: 140 ✭✭MisterCadbury


    Okay so got stats taken properly today:
    Age:23
    Weight:82.5kg
    Height:178cm
    BF%: 9.4%

    Did Chest and Biceps today:
    Dumbell Incline Bench: (8 x 35kg DB's) x 2, (6x 37.5kg DB's)
    Dumbell Pullover: (37.5kg x 8) x 2, (37.5x 6)
    Dumbell Bench: (32kg x 7)x6)x4)
    Dumbell Fly Incline bench: (20kg x8) x3
    Cable Crossover: (40kg each hand x 8), (45kg x8), (50kg x8)

    EZ bar curl : (30kg x 8) x 3sets
    21's with EZ bar : (20kg) 3 sets
    One Arm Dumbell Preacher Curl: (20kg Dumbell x8) x3

    Sit ups: 3x8
    Press Ups: 2 x 20

    10 mins cardio

    Feel Free to critique or whatever


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